Here’s How You Bust Through a Plateau

If you hit the gym all the time, it’s extremely frustrating when you haven’t added strength or muscle in months and your gains come to a screeching halt.

The fastest way to bust through your plateau: own your numbers. In the higher-rep sets, most guys don’t use a heavy enough weight.

(Related: 5 tweaks for a bigger chest)

Warm up, pick a safe exercise – like the dumbbell bench press or dumbbell split squat – and then grab a weight you think you can lift 10 times. Now go for broke: if you really push, you’ll not only meet but probably exceed your repetition goal. Surprising right?

From there, select an exercise for every body part and try lifting various loads until you find your true 10-rep max weight for each move.

(Related: How to calculate your 1RM)

Over the next four weeks, complete three or four sets of 10 reps of those exercises once a week. In the end, you’ll have the balanced power necessary to make additional gains.

And if you stall again in the future? Just come back to this formula.

David Jack is the owner of Activlab in Phoenix, and a long-time Men’s Health fitness advisor.

Video: Only Way to Break Plateaus

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